{"product_id":"the-self-coached-nutrition-blueprint-e-book","title":"The Self-Coached Nutrition Blueprint (E-BOOK)","description":"\u003ch2\u003eStop Guessing About Your Nutrition\u003c\/h2\u003e\n\u003cp\u003eMost people do not fail because they lack discipline. They fail because they lack a system.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eThe Self-Coached Nutrition Blueprint\u003c\/strong\u003e gives you a clear framework for building, tracking, and adjusting your nutrition. Instead of handing you a fixed meal plan, Tom Sheppard teaches you how calories and macros work so you can make better decisions on your own.\u003c\/p\u003e\n\u003cp\u003eYou will learn how to find a starting calorie target, set protein, divide the remaining calories between carbohydrates and fats, and adjust the plan based on real results.\u003c\/p\u003e\n\u003ch2\u003eBuild a Plan Around Your Goal\u003c\/h2\u003e\n\u003cp\u003eYour nutrition should match what you are trying to accomplish.\u003c\/p\u003e\n\u003cp\u003eThis ebook walks you through setting up nutrition for:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eFat loss\u003c\/li\u003e\n\u003cli\u003eMuscle gain\u003c\/li\u003e\n\u003cli\u003eStrength and performance\u003c\/li\u003e\n\u003cli\u003eWeight maintenance\u003c\/li\u003e\n\u003cli\u003eBody recomposition\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eYou will learn how to estimate maintenance calories, track weekly bodyweight averages, and decide whether your current intake is working.\u003c\/p\u003e\n\u003ch2\u003eUnderstand Calories and Macros\u003c\/h2\u003e\n\u003cp\u003eThe book breaks nutrition down into four main parts:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eCalories\u003c\/strong\u003e for total energy intake\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eProtein\u003c\/strong\u003e for recovery, growth, and tissue repair\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eCarbohydrates\u003c\/strong\u003e for training fuel and performance\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eFats\u003c\/strong\u003e for dense energy and long-term support\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eA practical starting point for maintenance is 10 to 15 calories per pound of body weight, with many trainees starting near 12 to 13 calories per pound.\u003c\/p\u003e\n\u003cp\u003eProtein is prioritized, with 1 gram per pound of body weight often cited as a useful starting target for many lifters. The book also explains when goal bodyweight may be a better reference.\u003c\/p\u003e\n\u003cp\u003eOnce your calorie and protein targets are set, you will learn how to calculate your carbohydrate and fat targets.\u003c\/p\u003e\n\u003ch2\u003eLearn How to Adjust the Plan\u003c\/h2\u003e\n\u003cp\u003eThe scale is only one form of feedback.\u003c\/p\u003e\n\u003cp\u003eThis guide teaches you to also watch:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eGym performance\u003c\/li\u003e\n\u003cli\u003eEnergy\u003c\/li\u003e\n\u003cli\u003eHunger\u003c\/li\u003e\n\u003cli\u003eDigestion\u003c\/li\u003e\n\u003cli\u003eRecovery\u003c\/li\u003e\n\u003cli\u003eSleep\u003c\/li\u003e\n\u003cli\u003eMood\u003c\/li\u003e\n\u003cli\u003eCravings\u003c\/li\u003e\n\u003cli\u003eBody composition\u003c\/li\u003e\n\u003cli\u003eHow your clothes fit\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eYou will learn why changing several things at once makes it hard to know what is working. The book shows you how to make small changes, give them enough time, and study the response.\u003c\/p\u003e\n\u003cp\u003eIt also explains practical calorie adjustments for fat loss and muscle gain, including when to increase carbohydrates, use calorie-dense fats, or correct a low protein intake.\u003c\/p\u003e\n\u003ch2\u003eFind the Right Carb and Fat Split\u003c\/h2\u003e\n\u003cp\u003eNot every lifter responds to carbohydrates and fats the same way.\u003c\/p\u003e\n\u003cp\u003eThe Self-Coached Nutrition Blueprint begins with a simple 50\/50 calorie split after protein has been set. From there, you will learn how to test whether you perform, recover, and feel better with more carbohydrates or more fats.\u003c\/p\u003e\n\u003cp\u003eThe goal is not to follow a nutrition rule forever. The goal is to build enough \u003cstrong\u003eTrust\u003c\/strong\u003e in your process to make smart changes when your goal, training, schedule, or bodyweight changes.\u003c\/p\u003e\n\u003ch2\u003ePractical Examples and Worksheets\u003c\/h2\u003e\n\u003cp\u003eThe ebook includes complete examples for a 200-pound lifter at maintenance, during a fat-loss phase, and during a muscle-gain phase.\u003c\/p\u003e\n\u003cp\u003eIt also includes a practical nutrition checklist where you can record:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eCurrent and goal bodyweight\u003c\/li\u003e\n\u003cli\u003ePrimary nutrition goal\u003c\/li\u003e\n\u003cli\u003eStarting calorie target\u003c\/li\u003e\n\u003cli\u003eDaily protein target\u003c\/li\u003e\n\u003cli\u003eNumber of protein meals\u003c\/li\u003e\n\u003cli\u003eCarbohydrate and fat targets\u003c\/li\u003e\n\u003cli\u003eStarting macro split\u003c\/li\u003e\n\u003cli\u003eProgress measurements\u003c\/li\u003e\n\u003cli\u003eFuture adjustments\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch2\u003eWhat You Will Learn\u003c\/h2\u003e\n\u003cul\u003e\n\u003cli\u003eHow to estimate maintenance calories\u003c\/li\u003e\n\u003cli\u003eHow to choose between the current and the goal bodyweight\u003c\/li\u003e\n\u003cli\u003eHow to set a daily protein target\u003c\/li\u003e\n\u003cli\u003eHow to spread protein across the day\u003c\/li\u003e\n\u003cli\u003eHow carbohydrates support hard training\u003c\/li\u003e\n\u003cli\u003eHow fats provide dense energy\u003c\/li\u003e\n\u003cli\u003eHow to calculate macro targets\u003c\/li\u003e\n\u003cli\u003eHow to test carb and fat response\u003c\/li\u003e\n\u003cli\u003eHow to maintain metabolic flexibility\u003c\/li\u003e\n\u003cli\u003eHow to make small calorie and macro changes\u003c\/li\u003e\n\u003cli\u003eHow to avoid common nutrition mistakes\u003c\/li\u003e\n\u003cli\u003eHow to build a repeatable nutrition system\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch2\u003eEbook Specifications\u003c\/h2\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eTitle:\u003c\/strong\u003e The Self-Coached Nutrition Blueprint\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eSubtitle:\u003c\/strong\u003e A Practical Guide to Calories, Macros, Protein, Carbs, Fats, and Building a Diet You Can Actually Adjust\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eAuthor:\u003c\/strong\u003e Tom Sheppard\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003ePublisher:\u003c\/strong\u003e elitefts\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003ePublication year:\u003c\/strong\u003e 2026\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eFormat:\u003c\/strong\u003e Digital PDF ebook\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eLength:\u003c\/strong\u003e 55 pages\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eLanguage:\u003c\/strong\u003e English\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003ePage format:\u003c\/strong\u003e US Letter\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eFile size:\u003c\/strong\u003e Approximately 1.2 MB\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eIncludes:\u003c\/strong\u003e 16 chapters, practical examples, formulas, checklists, and a nutrition worksheet\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDelivery:\u003c\/strong\u003e Digital product; no physical book will be shipped\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch2\u003eIs This a Fixed Meal Plan?\u003c\/h2\u003e\n\u003cp\u003eNo. This ebook teaches you how to build and adjust your own nutrition framework. It does not prescribe a fixed list of meals or foods.\u003c\/p\u003e\n\u003ch2\u003eIs This Only for Fat Loss?\u003c\/h2\u003e\n\u003cp\u003eNo. The framework can be used for fat loss, muscle gain, maintenance, performance, or body recomposition.\u003c\/p\u003e\n\u003ch2\u003eImportant Information\u003c\/h2\u003e\n\u003cp\u003eThis book provides general educational information. It is not an individualized meal plan and does not replace medical care or guidance from a registered dietitian or qualified healthcare professional.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eStop reacting to every scale change. 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